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Week 41 - 2023

Monday


A1 ) Push press 5-5-5-5-5

A2) Chin up 5-5-5-5-5


3 Rounds

40 seconds work

20 second transition


Wall balls 9/6kg

Sumo deadlift high pull 24/16kg

Alt Box step ups 24/20"

DB Push press 15/10kg

Echo bike


Tuesday


800m run

Then 5 rounds

15 Single arm DB hang snatch (right)

10 Single arm DB OH Lunge (right)

5 Burpees over the DB


15 Single arm DB hang snatch (Left)

10 Single arm DB OH Lunge (Left)

5 Burpees over the DB

Then 800m run


(22.5/15kg Dumbbell)


Wednesday


4 Rounds

2 minutes work

30 seconds rest


# Ski

# Sled push

# Row

# Bike


Thursday


A1) Incline bench press 8-8-6-6-4-4

A2) Bent over row 5 x 10


EMOM x 12

Min 1 - 50 Double unders

Min 2 - 15 Toes to bar

Min 3 - 15/12 Calorie ski


Friday


Clean & Jerk

3-3-3-3-3 (touch & Go)


EMOM x 20

Min 1 - 15/12 calorie row

Min 2 - 1 Round of Cindy

Min 3 - 7 Clean & Jerks 60/40kg

Min 4 - Rest


Saturday


In teams of 2

30 minute AMRAP


60/48 Calorie bike

40 Partner med ball sit ups 6/4kg

20 Burpees over the ball


Hyrox


Monday


40-30-20-10

Wall balls

Russian Kettle bell swings

Burpee

800m run after every round


Tuesday


A1) Reverse lunge 5x10

A2) Chin up 5x 5-10


B1) Push press 8-8-6-6-4-4

B2) Chest supported row 5x10


Wednesday


4 Rounds

2 minutes work

30 seconds rest


# Ski

# Sled push

# Row

# Bike


Thursday


A)Pause Back squat

5-5-5-5-5 (3 second pause)


B1) Bench press 8-8-8-8-8

B2) Hand over hand rope pull 5 x 12.5m


Friday


In teams of 2


15 minute AMRAP

2000m run (change every 400m)

Max distance Ski


Rest 5 minutes


15 minute AMRAP

2000m Row (change every 400m)

Max calorie echo bike




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